Shasa N 🌱

@punkyrennie

A paid up member of the Tofu eating wokerati. Late diagnosed autistic. Non Binary. Bi. She/they. Married. Dog-mum of Max the staffie. Keen on running. Likes a bit of Fallout 4. Plays the piano and accordion occasionally. Doesn't respond to DMs.

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Shasa N 🌱@punkyrennie· 15d

Useful infographic courtesy of my cousin. She really understands me.

An infographic entitled Running and Cupcakes with the following information:
5K = 352 Calories = 2 Cupcakes
10K = 703 Calories = 5 Cupcakes
Half Marathon = 1500 Calories = 11 Cupcakes
Marathon = 3200 Calories = 21 Cupcakes
Each race distance also has pictures of the requisite number of cupcakes

Shasa N 🌱@punkyrennie· 15d

I haven't run since Sunday but today Garmin decided it would be a good idea for me to do a threshold run. I don't like threshold runs but I do them because they're character building. But it took me so long to go out and do it. I hated it. Of course I did. #runsky #ineedcake

Shasa N 🌱@punkyrennie· 20d

Today's session at the gym was barbell squats followed by various forms of torture. My pb for bb squats is 45kg. Today I lifted 40. I need to up my game next week. No more little Mx Puny. I'll work up to it through the 4 sets but I will lift 47.5 kg. #determined #daft

Shasa N 🌱@punkyrennie· 22d

Yesterday Garmin told me to do a recovery run, so instead I did the BFR Megaroute 5k at more of a base pace. I did most of it with Colin, who got his fastest 5k of the year (probably trying to get it over and done with as quickly as possible - I'm a bit of a motor mouth). #runsky #nohindlegs

A Garmin share screen showing the rather circuitous route of the run. Most of the route is coloured blue but a tiny bit at the end is red where I put on a bit of a spurt. The distance run is 5.6 km and the time taken is 32:59.

A photograph of a group of runners (32 including the photographer) stood or sat on the steps in front of the doorway to an art deco cafe in the park. Fourth in from the left is David, who did the Lakeland 100 this weekend and got a standing ovation as he joined us. Had I done that this weekend, I'd still be in the ICU at this point.

Shasa N 🌱@punkyrennie· 23d

Garmin wanted me to do a 40 minute base run yesterday, so I did the group run and ran two laps. I went a little faster than prescribed because there were runners in front of me and I have no self control. I love running with BFR. #runsky #baserun #slowdown

Garmin share screen showing the route I ran. The colours show I speeded up right at the end. The distance run is 6.78 km and the time taken is 44:09.

A photograph of a group of people stood in front of a clock tower, most of them smiling. All in running clothes.

Shasa N 🌱@punkyrennie· 26d

I'd intended to do the Galloway's Gallop, a trail 5k, today but it's been cancelled (Boo!), so plan B was a 5k from the gym followed by parkrun. I was late to the gym so had to go and find them. I was early to parkrun. Both enjoyable runs. #runsky #parkrun

Garmin share screen showing the truncated route I ran.
Distance 4.43 km
Total time 29:57

Garmin share screen showing the Blackpool parkrun route.
Distance run 5.08 km
Time taken 30:49

Shasa N 🌱@punkyrennie· 29d

Today's run was cut into half. I was supposed to be doing 5k with my friend Stephen but his ankle gave out halfway round, so I cut it short to give him moral support. I then ran home by an indirect route to make today's distance up to 5k. I did some fartlek down East Park Drive and got shouted at.

Shasa N 🌱@punkyrennie· Jul 17

PFW Summer Farm Yard Five yesterday. These are always lovely events. It was hot so I didn't push it and jeffed it 60:30. I was there as one of nine Blackpool Freedom Runners. Afterwards I had my free beer and not free pizza with Greg and our non running friends, Murray and Beth. Fab.😁 #runsky

Garmin map of the route entitled Lancaster - PFW Farm Yard Five.
Distance covered is 8.13 km and the time taken is 54:58.
The colours on the map show I was faster in the second half of the race.

The nine BFR runners before the race. Some are wearing BFR tees and some, like me, are not. My tee says "World's Okayest Runner".

The nine BFR runners after the race in soft evening sunlight. I'm not wearing my glasses (too sweaty) and I look weird. We're stood in front of a wall with a large colourful mural on it. Quite abstract with the words Farm Yard Brew Co on the right hand side. We're all wearing medals except one, who refused hers.

Murray, Beth, Greg and I sat at a table, all smiling. I'm still in my running clothes.

Shasa N 🌱@punkyrennie· Jul 11

Last night 6 BFR runners joined Wesham Road Runners for a thoroughly enjoyable track session. After a warm up we did Norwegian 4x4s - 4 minutes at tempo with 3 minute recoveries. Then a 7x200m relay and then a cool down. Great fun. I'd recommend it and I'll do it again. #runsky #eatallthecakes

A photograph of a group of runners on a running track.

Shasa N 🌱@punkyrennie· Jul 8

Garmin told me to rest today, so I did a 5k run with BFR and specifically my mate Stephen. It was hot but enjoyable and this was the first run he hadn't jeffed since his injury flared up a few months ago. Afterwards I went to visit my mum in law in hospital. That's where I saw the telephone box.

Garmin share screen entitled Herons Reach 5k with BFR.
The distance run was 5.26 km and the time taken was 38:20.

A photo of an old red telephone box with planters full of flowers on the inside and outside. The photographer's shadow is on the left hand side.

Shasa N 🌱@punkyrennie· Jul 7

Today's run was a Garmin Threshold Run and I did it solo - not even imaginary zombies for company. I have a love/hate relationship with threshold runs: I hate them but I know they build resilience, so I love them. #runsky #whydoIdothistomyself?

Garmin share screen entitled "Blackpool - Threshold"
The distance covered was 7.03 km and the time taken was 45:02

Shasa N 🌱@punkyrennie· Jul 7

Garmin told me to do a recovery run yesterday, so I booked onto the BFR 2/4m session. I ran it with Vance, one of our loveliest runners (don't tell him - he'll be embarrassed) and had a lovely chatty run. #runsky #runslow

Garmin share screen entitled BFR Extended Boating Lake Clockwise - 1 lap
Distance covered 3.48 km
Time taken 30:09
The route looks a bit like a head with a massive chin.

Shasa N 🌱@punkyrennie· Jul 2

Yesterday's run was 5k with Blackpool Freedom Runners and specifically with Lara and Michelle. We jeffed it 3:1, a ratio I've never done before. I'm dedicating this run to Florence, my neighbour, who died on Sunday. She was a lovely woman who took an interest in my running. I'll miss you, Florence.

A Garmin share screen entitled BFR 5k on an approximation of the parkrun route. There is a map of the route with colour variations showing how the speed varied along the route. The distance covered is 5.07 km and the time taken is 39:26.

Shasa N 🌱@punkyrennie· Jun 29

Saturday's parkrun was a special one celebrating the centenary of Stanley Park. There were medals for all finishers and all volunteers. 770 people ran/jeffed/walked it - that's more than double the usual turn out. It was very crowded but immensely enjoyable. #runsky #parkrun

Garmin share screen showing the router taken with the distance - 5.08km - and the time taken - 35:42. The activity is entitled Stanley Park Centenary special Blackpool parkrun.

A selfie of me in my Blackpool Freedom Runners vest, running cap and my parkrun medal. There are other people in the background. All wearing medals.

A selfie taken at home of me and my husband, Greg. We both have cheesy grins and I'm holding up both medals for the photo.

Shasa N 🌱@punkyrennie· Jun 24

I've finally done my parkrun write up on Substack. Yes, it took me ages but I've been very busy. 😁 substack.com/@shasface/no...

Shasa N 🌱@punkyrennie· Jun 20

It was the last day of our holiday today and, after getting special dispensation from the holiday cottage people, I went and did some parkrun tourism. Feldyroo is a really nice parkrun. It's not been going long (I think this was #56) and it's just lovely. Highly recommended. #parkrun #runsky

Shasa N 🌱@punkyrennie· Jun 17

I didn't run yesterday but we went to two beautiful places: RSPB Troup Head and Fiddes Castle, both very close to Pennan. I got some lovely photos of gannets on my camera. I'll upload them when I'm home.

Headland from the path at Troup Head. Lots of truncated spurs and waves in a secluded bay. The coastline looks like a miniature Napali Coast. The sky is cloudy and there is gorse in the foreground.

Picture of a cliff/headland from a neighbouring headland. Waves are breaking against rocks and there is a cave. There is another headland in the distance. The sky is cloudy and there are patches of small yellow flowers in the foreground. The cave is in shadow and there sunlight on the rocks.

A picture of sea, land and sky. The sea is blue with waves breaking against rocks in the middle distance. The land is cliffs and grassy headlands. There are three bays: one at the front right, then another behind it and another in the distance to the left of the photo. That one is Pennan bay and you can just make out the village. The sky is mainly cloudy with blue patches.

Shasa N 🌱@punkyrennie· Jun 15

The idea was to do a 5k trail run today but just over 500m in I discovered I had to run through a field of bullocks and I chickened out. I did a 5k road run instead. Not as scenic but much less intimidating. #runsky #running

Map of the aborted trail run. I covered 1.24km and took 20:20 to run it.

Map of the road run. It's entitled Aberdeenshire Running aka Ace Races Race From Extinction. I ran 5.01km and took 39:29 to run it.

View of Pennan from the footpath leading out of the village. There are roofs in the foreground and houses following the stop of the bay. The sea is blue with white breakers and and the sky is blue with clouds coming in from the sea. There are cliffs in the background.

A gully running down to the sea which is just visible in the distance. The right side of the photo shows wooded slopes in shadow. The left shows sunlit green fields. The sky is cloudy.

Shasa N 🌱@punkyrennie· Jun 14

Woke up feeling fresh as a daisy that was picked yesterday, so I thought I'd try running up part of the hill leading out of Pennan repeatedly. The photo didn't do it justice: it's crueller than Cruella. Got a badge, and a selfie in front of the Local Hero telephone box. #runsky #running

Shasa N 🌱@punkyrennie· Jun 12

This morning's run - a Garmin Sprint session. I even managed to get some hills in for good measure. I like running when I'm on holiday. New places to explore, new hills to tackle and a new Zombies, Run mission. Nice! #runsky #running #don'teatallthezombies

Shasa N 🌱@punkyrennie· Jun 6

Blackpool parkrun this morning. My #76 altogether and #72 at Blackpool. It was supposed to rain and make me more resilient but it only rained a bit so I'm still a wimp. However I did get negative splits and my fastest 5k this year, so the resilience can take a back seat as I bask in my glory. 😂

Shasa N 🌱@punkyrennie· May 30

No parkrun today bc I had to be at home when a workman came, so once he was safely ensconced, ripping up the decking, I went out for a long, hot run. I thoroughly enjoyed it and the Zombies, Run mission was exciting. While I was out, the dog made friends with the workman. #runsky #running #doggytart

Garmin share screen showing the route taken on the run. It's entitled Blackpool - Base.
Distance run is 7.26 km and total time is 52:03.

Zombies, Run share screen with a red and black picture of a man in a strange underwater suit with giant claws where the hands should be. He's presumably driving it somehow. The mission is called The End, Abel Township Saga.

A photo of a Staffordshire Bull Terrier looking at the camera with his ears cocked up. He is black with a small white flash on his forehead and a larger one on his chest. There is an almost completely destroyed tennis ball in the background.

Shasa N 🌱@punkyrennie· May 29

It's Friday, so it's gym day. Today's offering included barbell deadlifts (nice) and strict overhead presses (not nice). I got a pb in the deadlifts, which was nice, but not in the overhead presses. It's always a good way to start the day.

Garmin share screen for a strength workout showing the muscle groups that were worked on.

Whiteboard with today's exercises written on it.
The main exercise was barbell deadlifts.

Shasa N 🌱@punkyrennie· May 28

My big sister came to visit this weekend, so I didn't run while she was here. Now I'm running again and did a base run tonight round the local golf course. It's the closest you get to countryside round here. The Zombies, Run mission was fun.

Garmin share screen showing a map of the route I ran. The run is entitled Zombies, Run! Come Together. The run was 5.66km and took 48:12.

Zombies, Run banner. The mission is called Come Together, Abel Township Saga. It shows I ran 5.72km in 49:30 at a pace of 8:39. There is a gross picture of a zombie with a fungus sprouting out of him in red and black.

A picture of a sunlit field with a hedge and a tree in the foreground. There are buildings beyond the field in the distance. The sky is blue with wispy clouds.

Shasa N 🌱@punkyrennie· May 19

Taken in May 2020. Looks like primroses to me.

Shasa N 🌱@punkyrennie· May 15

This morning my watch told me to rest, so I went to the gym. I noticed a distinct improvement in my balance when I was doing curtsy lunges. Maybe the core work is paying off.

Shasa N 🌱@punkyrennie· May 10

It's been a busy few days. I went to the gym on Friday and did my 8am run and parkrun yesterday. I added a little bit onto the parkrun to get my full 37m easy run. Yesterday pm I had two new tattoos done. They're too angry/red at the moment to upload photos but they're very nice.

Garmin share screen for a strength activity.
It shows I was there a total of 1:01:21, burned 308 calories and lifted in total 2976kg.

A Garmin share screen entitled 2.5k from Em's Fitness Hub. It shows I ran 3.04 km in 26:30.

Garmin share screen entitled nosol - Base incorporating parkrun. It shows I ran 5.53km in 37:04.

Shasa N 🌱@punkyrennie· May 7

Yesterday we went to Ron's Run, a charity event at the sports centre. Lots of things to do involving 4 laps of the track. We incorporated the mile walk into our walk there, then I did the jeffing mile, the Em's Fitness Hub mile and then Karen's Run. 1/6

Shasa N 🌱@punkyrennie· May 5

It's Tuesday so it's hills day. 😁 I wanted to do ten but there was a very stiff breeze going uphill and I thought it would be wise to just do six, so I did nine and it felt like twelve. Still great fun and very good company. #garmin #eatallthecrumpets

Garmin share screen showing the map of the back and forth route. The faster parts are red and the slower parts are blue.
The stats are:
Distance 4.90 km
Total time 34:20
The run is entitled BFR Cruella Hills x 9

A picture of a group of runners posing in front of an iron gateway which says Jubilee Gardens.

Shasa N 🌱@punkyrennie· May 3

Today's run was supposed to be a 31m base run but I didn't do the long run yesterday, so I kept going. I managed to miss most of the football too - a bonus. The post box is from the very short reign of Edward VIII. The wildlife speaks for itself.